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1st November 2019

WARM UP

3 Min Ski or Row

3 Sets (with empty bar)

  • 5 Behind The Neck Strict Press
  • 5 Behind The Neck Push Press
  • 5 Overhead Squats (3s eccentric, 3s pause in the bottom position)
  • 20s Static Hold At The Bottom Of An Overhead Squat
  • 60s Rest
A.

Jerk from the blocks

  • 5 sets of 2 at last weeks heaviest weight
  • (Move well and focus on holding good positions).
B.

OH Squat

  • 4 x 8 at last weeks heaviest weight
  • Rest as needed between sets 
C.

12 min AMRAP 

  • 25m SA OH Walking Lunge (1 x 24/16KG KB) Right Arm 
  • 25m SA OH Walking Lunge (1 x 24/16KG KB) Right Arm 
  • 25 Pull Ups 
D.

For time 

  • 3 rounds
  • 50m Prowler Push (Body weight on the prowler) 
  • 50m Prowler Drag
  • 50 Russian Swings (32/24KG KB) 

 

 

Latest workouts

- 12/11/2019

WARM UP

3 sets of:

  • 5 Front Squats
  • 5 Strict Press
  • 5 Push Press
  • 5 Clean Grip OH Squats (2s Pause in Bottom Position)
  • 5 Jerks
A.

E3MOM for 21

  • 1) 3 heavy single power cleans + 2 Front Squats
  • 2) 20/15
Read more

- 11/11/2019

Warm UP

2 sets of:

  • 400m Row
  • 10 Squats Jumps

3 sets of (with an empty barbell):

  • 5 x Snatch Grip DL
  • 5 x Snatch High Pull
  • 5 x Snatch Grip Behind the Neck Push Press
  • 5 x Overhead Squat
  • 5 x Snatch Bal
Read more

- 09/11/2019

Warm up

3 rounds for quality

10m walking lunge
4 wall walks
10 ring rows
10m OH plate carry duck walk (10/5kg plate)

A.

8 min AMRAP

  • 8 Ring MU
  • 8 HSPU
  • 8 Box Jumps
B.

8 min AMRAP

  • 10 Russian Swings
Read more

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